Almost everyone has to deal with a sprained ankle sooner or later; it can happen while climbing stairs or while playing a sport. When the ankle is forced into an unnatural position, the ligaments stretch and can even tear. Thankfully, most of these injuries can be easily treated at home with good self-medication procedures.
Steps
Part 1 of 3: Initial Treatments
Step 1. Assess the severity of the injury
The distortions are categorized into three levels; those of the first degree involve a minimal tear of the ligaments that causes swelling and a slight tenderness to the touch. In second degree sprains, ligament rupture is more prominent although partial, the patient complains of moderate pain and swelling. Third-degree sprain is equivalent to a complete tear of the ligament with severe pain and swelling around the joint.
- First-degree sprains do not typically require medical attention, while third-degree sprains should always be brought to professional attention to make sure there is no other damage to the ankle.
- Management and home treatments are the same for all three cases, but the more severe the situation, the longer the recovery time.
Step 2. See your doctor if you experience moderate or severe pain
First degree sprains require no medical treatment, but second and third degree sprains need to be evaluated by a doctor. If the trauma prevents you from carrying your body weight on the joint for more than a day or you experience severe pain and swelling, call your doctor or make an appointment as soon as possible.
Step 3. Do not use the ankle until the swelling subsides
Do not walk on the affected foot until the edema has subsided and you no longer feel pain as you shift your weight onto it. Do not put pressure on the joint; if necessary, use crutches to distribute body weight on other points of support and maintain balance while walking.
You should also consider wearing a brace. This device stabilizes the joint and manages swelling as the ligaments heal; depending on the severity of the injury, it may be necessary to keep it for 2-6 weeks
Step 4. Apply an ice pack to minimize swelling and relieve pain
Wrap a handful of ice or a cold pack in a towel or thin sheet and place it on the injured area for 15-20 minutes; repeat this treatment every 2-3 hours as long as the edema persists.
- Use cold therapy even if you plan to go to the doctor, as low temperatures minimize inflammation.
- Alternatively, fill a bucket with water, ice and submerge the limb above the ankle.
- Wait 30 minutes between one pack and the next; excessive exposure to cold could cause chilblains.
- If you have diabetes or circulatory disease, consult your doctor before using the ice pack.
Step 5. Compress the ankle with an elastic bandage
Use a compression or elastic bandage to manage swelling; wrap it around the joint and secure it with metal hooks or medical tape. Remember to take it off when you apply ice and put it back on immediately afterwards.
- Bandage the ankle starting from the toes up to mid-calf, making sure that the pressure exerted is constant; keep the bandage on until the edema disappears.
- Loosen the compression if your fingers turn blue, cold, or numb the bandage must not be too loose but not too tight.
- You may also want to get special bandages or wraps that ensure even pressure without blocking circulation in the foot.
Step 6. Lift the joint beyond the level of the heart
Sit in a recliner or lie down and use cushions or the sofa to lift your foot; stay in this position for 2-3 hours a day until the ankle stops swelling.
The elevated position reduces pain and hematoma
Step 7. Take an over-the-counter pain reliever
This class of drugs, such as aspirin, ibuprofen, or naproxen sodium, is strong enough to help you manage the pain and inflammation that accompany a sprain. Read the leaflet to know the right dosage and take the amount of medicine useful to control the symptoms.
Part 2 of 3: Recovery
Step 1. Do ankle lengthening and strengthening exercises
When the joint has healed enough to move it painlessly, your doctor may recommend some exercises to make the ligaments stronger. The type of movement and the number of repetitions depend on the severity of the injury, therefore respecting the directives of the orthopedist. Here are some suggestions:
- Slowly rotate the ankle by drawing small circles; start clockwise and, once you have completed a series, proceed in the opposite direction.
- Try to "write" the alphabet with your toe.
- Sit with your back straight in a comfortable chair. Place the sole of the injured foot on the floor and swing the knee from side to side slowly and gently; continue in this way for 2-3 minutes without ever lifting your foot off the ground.
Step 2. Stretch the joint to gently increase its flexibility
After an ankle sprain, the calf muscles are often contracted and it is important to stretch them to regain normal range of motion. if you don't, you risk a new injury. Just like with strengthening exercises, remember to ask your doctor for advice before doing the stretching exercises, to make sure that the joint has healed enough to be able to undergo these movements.
- Sit on the floor with your leg extended in front of you. Wrap a towel around the forefoot and gently pull it towards the body keeping the limb straight; try to maintain traction for 15-30 seconds. If you feel too much pain, start by pulling it for just a couple of seconds and gradually increase the duration; repeat the stretch 2-4 times.
- Stand with your hands against the wall and place the injured foot one step in front of the other. Keep the heel on the ground and slowly bend the knee until you feel a stretch in the calf; stay in this position for 15-30 seconds, breathing slowly and steadily. Repeat the exercise 2-4 more times.
Step 3. Work on improving your balance
After a sprained ankle, the ability to balance is often somewhat impaired; Once the joint has healed, try some movements to recover it and avoid other sprains or injuries.
- Purchase a proprioceptive tablet or stand on a hard pillow. Stay close to a wall in case you lose your balance or ask someone to assist you as you practice to regain stability. At first try to keep your balance for 1 minute and gradually increase the duration of the exercise as you feel more confident.
- If you don't have a pillow or a tablet, you can simply stand on the floor with your healthy ankle raised, spread your arms out to the sides to maintain stability.
Step 4. See a physical therapist
If your recovery takes longer than expected or your doctor recommends it, you should consider seeing him. In many cases, this professional's treatments are no more effective than home treatments; however, if the exercises and "do it yourself" remedies do not lead to good results, the physiotherapist can advise you on alternatives to heal.
Part 3 of 3: Preventing Ankle Sprains
Step 1. Warm up before exercising or physically getting tired
Remember to do some stretching movements and cardiovascular exercise before engaging in any strenuous physical activity. For example, if you want to run, start with a leisurely walk to prepare your ankle for a more intense pace.
- If you are susceptible to this type of trauma, you should consider wearing a brace while exercising.
- When learning a new sport or exercise, be careful not to perform it at maximum intensity until you master the movements.
Step 2. Wear the right footwear
Some people claim that high-ankle sneakers are helpful in stabilizing the joint during exercise; regardless of the activity you do, always choose shoes that fit well and are comfortable. Make sure the sole is not so slippery that you run the risk of falling; Also, do not wear high heels on occasions when you have to walk often or stand for a long time.
Step 3. Continue doing the exercises and stretches for the ankle
When the joint is completely healed, do not interrupt the exercise routine, but continue to do them daily with both limbs; in this way, the ankles remain flexible avoiding any trauma in the future.
You can even incorporate them into everyday life; try standing on one foot while brushing your teeth or doing other simple tasks
Step 4. Wrap your ankle with kinesiology tape when the joint is under stress.
Applying this bandage when you experience some discomfort, such as a slight sore or after undergoing a slight twist of the foot, provides more stability while still allowing movement. Wrap the tape like a regular bandage, although there are some precautions you should take.
- Put some patches on the heel and on the back of the foot before applying the skin protection band;
- Fully wrap the ankle with the skin protection bandage;
- Apply segments of medical tape to the top and bottom of the skin protector to create anchor points;
- Put stirrup strips around the ankle with U-shaped segments that start on one side of the ankle, go under the heel and attach to the other side of the joint;
- Wrap the remaining area protected by the skin protector respecting a triangular pattern that embraces the ankle and reaches the arch of the foot.
